August 24, 2016

August 24, 2016

4 minute clock :
a) pass thru x 25
b) 600 meter run (400+200)
c) pass thrus x 25

mobility :
a) partner calf smash


endurance wod
2 rounds of
15 minute emom of :
mins 1-3- 30 sec max du
mins 4-6- row for cals
mins 7-9- kb swings x 12
mins 10-12- mb stepups x 8-10
mins 13-15- 50 m sled push
+
3 minute plank


notes :
- great day to practice du if you don't have them.
- weight on kb that challenges you for 12 reps.
- mb stepups = 20/14. 24/20
- plank at conclusion of 30 minute emom.


OR


strength wod :
6 sets, every 1:15 of :
a) ps+hs+hhs

3 minute rest

8 min alt emom of :
1) hang power snatch x 5-8
2) no pushup burpee x 5-8

3 minute rest

4 minute amrap of :
deadlifts (135/95) x 5
double unders x 15


notes :
- go power variations of snatch if you don't feel comfortable dropping into squat.
- hang power snatch in emom is 60% of 1rm
- keep intensity up on amrap. 2:1 or 1:1 single unders. goal = 6+ rounds.

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.